Why the Pomodoro-Technique doesn’t Work for You

Time is the most valuable thing a man can spend.
Theophrastus

The Pomodoro Technique is the 101 of time management. Every student, every manger has heard (and probably tried it out at least once) about the Italian practice of limiting your work time to a period of 25 minutes in order to increase productivity.

But do you find yourself disrupted and distracted in your focus once the timer rings?
The Pomodoro Technique might offer you a chance to start with your work when you would otherwise have troubles to – but it won’t offer you the possibility of deep focused and cognitive demanding work towards the accomplishment of your goals.

What is the Pomodoro Technique?

The Pomodoro Technique is a popular time management tool which breaks down projects and tasks in blocks of 25 minutes working time by using a timer.
The technique aims to improve the productivity by enhancing the motivation to start with the work for just (!) 25 minutes.

Why the Pomodoro Technique isn’t right for you

Just because you started a timer doesn’t mean you are immediately focused in your work. It takes a while to ease into a task, to be fully engaged.
Research shows for example that it takes around 23 minutes to regain focus after a distraction occurred.
If you want or have to engage yourself in deep focused work, you consequently can’t limit yourself to work-periods of around 25 or 30 minutes.
The Pomodoro Technique which focuses on work periods of roughly around 30 minutes in practice is thus very valuable for routine tasks (for example writing emails)- but not for cognitive demanding work .

Why you should work in 90 minutes cycles

Everyone has heard of the circadian rhythm, which regulates sleep in cycles of different stages- less people on the other hand are familiar with the term “ultradian rhythm”.
The ultradian cycle is present in our sleep and wakefulness habits and behavior, during sleep as well as during the day in stages of wakefulness the brain moves from higher alertness to lower alertness and fatigue in ebbs and flows.
Working according to your body can hence offer you the ability to tap into yet unused potential and to increase your productivity towards achievement and success through efficiency.
Instead of trying to focus constantly without interruption- which is sadly not possible- or focusing for 25 minutes followed by the distraction of an alarm beep, try to engage in deep focused work for 90 minutes without any distractions and offer yourself the reward of an energy enhancing break of 20 minutes afterwards.

Tip:
Time your focus time with a visual reminder and alert like Time Timer. These specially constructed timers offer you a better overview of the time you spent and still have in front of you to stay motivated.

When does my ultradian cycle of 90 minutes focused time blocks start?

The ultradian cycle of focused time blocks with a duration of 90 minutes start individually according to your average waking time and your temperature minimum.

You reach the temperature minimum of your body temperature around 2 h before your average waking time. But the ideal time of increased focus would start 4-6 h after you reached your temperature minimum.

If you wake up at 5.00 am, your temperature minimum would be at 3.00 am (5.00 am- 2 h). Hence your individual time of increased focus and alertness would start at 7.00 am. Consequently you would work from 7.00 to 8.30 with a break from 8.30 to 8.50 and from there continue the cycle.

How to get your energy back during a 20 minute break

When you organize your work and activities in time blocks of around 90 minutes of increased focus, it is very important to offer your brain and body energy enhancing activities during your work breaks which are cognitive not overly demanding.
The following ideas for activities during your work breaks enhance your energy levels:

• Go for a walk (in nature; see attention restoration theory).
• Workout.
• Expose yourself to the cold (through ice baths or cold showers).
• Meditate or use a deep rest and relaxation program like Yoga Nidra.
• Listen to music.
• Consume caffeine.
• Breathe deeply (Pranayama Breathing).
• Complete a small task (1 Minute To Do List).

Time is what we want most, but what we use worst.
William Penn

Resources and further reading material:

• Schwartz, T. (2003) The Power of Full Engagement, New York City, FreePress
• Panda, S. (2018) The Circadian Code, New York City, Vermillion